Starting is usually the hardest part when it comes to building a habit or routine, so I want to see who pushed through that hard part and officially got day 1 done ✅ Drop a comment below if you completed it and let me know how the start went. Let’s keep the momentum going! 🚀

@Michael Gartenlaub is 2 weeks away from completing his 9-month body recomposition! Basically the same body weight in both pictures but clearly a different physique. Back story: Michael is a “hard gainer” which means his body is more resistant to gaining weight and loses weight more easily. When Michael first joined the 6-month program he wanted to cut body fat, but after shedding some weight he felt unsatisfied with his shape/lean muscle mass. We had to switch directions and focus on mass building before the eventual cut down. Now Michael is in his last 2 weeks (low calorie, high volume training) before he is in PEAK shape! Give it up for @Michael Gartenlaub 👏

Here is the list of questions we will be discussing on today's call: 1. How do I stay consistent with my nutrition and training plan while traveling? 2. Do I need to hit my full protein target during the holidays, or is it okay to ease up for a short period? 3. As I near the end of my program, how do I transition into maintenance mode — keeping my results without following a rigid workout and nutrition routine? 4. What are your go-to high-protein, high-fiber snacks that are easy and convenient for busy days? 5. What are some underrated foods we should all be eating more of, and why do they deserve more attention? 6. What did you eat on Friday? (Coach Michael) Do you adjust your meals on rest days versus training days? 7. How much stretching should I be incorporating into my routine, and when should I be doing it? 8. My upper shoulders are chronically sore from overuse. What stretches or movements would you recommend to relieve that tension? 9. How much do race and genetics play a role in someone's fitness progress — and what can we actually control? 10. Outside of workouts, should we have a daily step goal? For beginners doing biking or cardio, how much is enough — and how do you know when your body needs rest? 11. Do you ever recommend fasting — whether that's intermittent, a full day, or multi-day? 12. Is mind-muscle connection actually real? Why does consciously focusing on a muscle during an exercise seem to produce better results?